Exactly What I Ate To Lose 50+ Pounds

Anyone who's tried to lose weight knows that good nutrition matters a lot—even more than your exercise routine. As the authors of a recent editorial in the British Journal of Sports Medicine wrote, "You cannot outrun a bad diet." In other words, even a calorie-torching fitness plan needs to go hand-in-hand with healthy eating or you probably won't see the results you want.

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But that doesn't mean you have to restrict yourself to bland "diet" foods. We asked seven women who've lost 50 pounds or more to share their go-to healthy meals, and the results were surprisingly appetizing—even bacon and chocolate make a cameo! Here are the foods that helped these women find long-term success. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.)

Jodi Friedman

Jodi Friedman

Jodi, 44, had struggled with her weight due to polycystic ovary syndrome (PCOS) and insulin resistance. But after a nutritionist helped her devise a low-carb, high-protein eating plan, she lost 70 pounds and is now training for a half marathon. "It's important to find a nutritionist who understands your health issues and supports your needs," she says.

A typical day's meals:

Breakfast: a protein bar with 20 grams of protein or more, plus a banana on workout days

Lunch: tuna salad with a side salad of mixed greens and tomatoes with aged balsamic vinegar

Motivated by a warning from her husband's doctor, Jennifer, 41, and her hubby overhauled their eating habits together. "We went from a diet of processed foods, fast food, and dining out two or three times a week to a whole-food, plant-based diet," she says. "We went all-in from day one, and the weight started melting off." To date, she's lost 80 pounds and now works as an online health and fitness coach. (Clean up your diet with these 5 foods.)

Petrina, 43, started the Atkins diet because her sister was interested in the plan. "She asked me to do it with her for support," she says. Petrina eventually modified her diet for more balance, and has lost a total of 100 pounds. She says the key has been "taking it one day at a time. Too many people devote too much focus to the end game." (Should you be on the "eco-Atkins diet"?)

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A typical day's meals:

Breakfast: a healthy "cheese Danish"—made by mixing egg with cream cheese, liquid Splenda, and a dash of cinnamon—along with bacon or sausage

The approach of a milestone birthday motivated Whitney, 29, to get serious about her eating habits. "I had been overweight my whole life, and I was determined not to go into my 30s fat!" she says. By following a low-carb, high-protein diet—with some extra carbs added in on workout days—she's lost 65 pounds so far.

A typical day's meals:

Breakfast: fruit smoothie with some spinach or kale and a scoop of protein

Erica, 32, found that a little patience goes a long way. She lost 60 pounds over the course of two years by cutting out fast food, sugar, and liquid calories like soda and alcohol. (Here are 8 things that happen when you finally give up diet soda.) "The weight came off slowly, but it's stayed off," she says. "I went from being obese, binge drinking, and chain smoking to a three-time marathoner, yoga instructor, and online personal trainer."

A typical day's meals:

Breakfast: zucchini oatmeal

Snack: fresh fruit

Lunch: homemade burrito bowl

Snack: a scoop of peanut butter

Dinner: protein smoothie made with a frozen banana, a cup of spinach, chocolate whey powder, almond milk, ice, and a touch of honey

Anne, 56, tried a few tactics before finding what worked best for her. She started by weighing foods and counting calories: "That was great for helping me readjust my ideas of portion size, but impractical for a daily lifestyle," she says. Last year she went on an elimination diet to identify food intolerances. Now she follows a "mostly Paleo" plan of lean proteins, healthy fats, and fresh produce, and she's lost a total of 80 pounds.

A typical day's meals:

Pre-workout breakfast: coffee and a banana or two dates covered in coconut

Post-workout breakfast: coffee, a bowl of fruit, and two poached eggs

Lunch: an apple with two tablespoons of almond butter and a few sticks of celery

Snack: a stalk of bok choy and a carrot

Dinner: Cobb salad with a few tweaks (turkey instead of ham and bacon; hold the cheese and croutons; oil and vinegar on the side)

Christian, 30, says she stopped using food as a reward and started thinking of it as fuel for her goals. "I live with the philosophy that weight loss sparks greatness in all areas of life," she says. Though she was scared to look at a scale before starting her weight loss journey, she estimates she's lost around 70 pounds by tracking calories and journaling her eating habits.

A typical day's meals:

Breakfast: salmon and potato hash

Snack: pineapple dairy-free yogurt

Lunch: burrito with ground turkey, black beans, and bell peppers

Snack: tuna packet

Dinner: steak with broccoli

Kara WahlgrenKara Wahlgren is a New Jersey-based freelance writer specializing in health, entertainment, and personal finance.

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